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Marston Hero WOD | Wednesday 7/2/24

Warm Up: 1 Round

250m

10 Good Mornings

10 Back Extensions

10 B Stance RDL

10 mins Deadlift Warm Up

Workout: AMRAP in 20 mins


Rx Option: (90% 1 rep max)

1 Deadlift

10 T2B

15 Bar Facing Burpees


Scaled Option: (85% 1 rep max)

1 Deadlift

10 SLLR / KR / RP

15 Line Facing Burpees


Into:


Strength: E20SECS

Thrusters

20 x 1 Rep

15 x 1 Rep

10 x 1 Rep

70 – 80 %


Burpee Challenge  

50 / 10 –40 / 20 –30 / 30 -20 / 40 – 10 / 50

Secs Work / Secs Rest


Elbow Joint Strength

Hammer Curls (Slow)

Skull Crushers

Banded Curls

(Standing Straight Arm)

Ring Bicep Curls

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